Comparing Nutrients in 300 calories Red Kidney Beans VS Sun-dried Tomatoes

Weight per 300 calories

• Red Kidney Beans: 89g
• Sun-dried Tomatoes: 116g

Red Kidney Beans have 1.3 times more energy per 100g than Sun-dried Tomatoes. It has high energy density when compared to other foods. Sun-dried Tomatoes having high energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Sun-dried Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	50% 65g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	60.3% 43.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.6% 13.5g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	36% 20g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.7% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	65.8% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	87.7% 351μg	19.8% 79μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.45% 4mg	50.6% 45.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.25% 0.19mg	0.078% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	7.4% 74mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	184% 1.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74.4% 5.96mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	93% 2.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51.6% 361mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	117% 3985mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	11.6% 6.4μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	8.3% 124mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.46% 17g	3700g per day for Men 19-50 years

Red Kidney Beans VS Sun-dried Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Sun-dried Tomatoes?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Sun-dried Tomatoes:

• 300 calories of Red Kidney Beans have 4.4 times more Vitamin B9 than Sun-dried Tomatoes.
• While 300 kcal of Sun-dried Tomatoes contain 3 times more Vitamin B2, 5.6 times more Vitamin B3, 3.5 times more Vitamin B5, 11.4 times more Vitamin C and 10 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes provide similar amounts of Vitamin B1 and Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Sun-dried Tomatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Sun-dried Tomatoes:

• 300 kcal of Sun-dried Tomatoes contain 1.7 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 3.3 times more Potassium, 2.2 times more Selenium and 11.6 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 24.9 times more Omega 3 and 1.2 times more Protein than Sun-dried Tomatoes.
• While 300 kcal of Sun-dried Tomatoes contain 6.3 times more Omega 6 and 23.4 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Sun-dried Tomatoes offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Sun-dried Tomatoes provide inadequate amounts of Omega 3